12 Rules for Building Self-Confidence

So I am reading a new book. 
The 12 rules are:
1. Focus on your potential instead of your limitations.
2.  Determine to know the truth about yourself.
3.  Distinguish between who you are and what you do. 
4.  Find something you like to do and do well, and go do it over and over. 
5.  Replace self-criticism with regular, positive self-talk. 
6.  Replace fear of failure with clear pictures of yourself functioning successfully and happily. 
7.  Dare to be a little eccentric. 
8.  Make the best possible peace with your parents.
9.  Determine to integrate the body and spirit. 
10.  Determine to live above neurotic guilt. 
11.  Cultivate people who help you grow.
12.  Refuse to allow rejection to keep you from taking the initiative with people.

Anyway, so I'm ready for what this book has to offer and how i can learn from it.

Test Yourself and Be Free

I really love SUP!  I have never felt so peaceful and relaxed as I am when I am on my SUP board.  It is one thing that I do that I am not afraid of.  I don't get stressed out or tense.  It's just natural for me.

Yesterday I put in late on the lake.  I wanted to see the sunset.  It was beautiful!  I just sit out there on my board watching the sunset.  Words cannot describe.

Just gorgeous!

SUP has been the highlight of my summer this year.  It is a full-body workout, but it is so peaceful and relaxing at the same time.

My goals

...are mine.  (not yours)

If you don't believe in me then that is your problem.  I believe in myself.  I know I can do it. That is all that matters to me.

I KNOW i can hike 30 miles on the Art Loeb, and I will do it.  I want my legs stronger and my cardio better.  I'm still working on it.   I will get there.

I'm not a quitter.  I like challenges, and I like to have fun!  AND i AM a good leader too...leaders get scared too. 

I try hard not to compare myself to others.  How dare you compare me to someone else?

This hike is just a personal goal of mine for fun...it is not a competition or a military endeavor!  Just something I want to see if I can do.

Also, getting in shape and working out, for me, is not a competition.  It's a lifestyle.  It's fun.

I also believe the world would be a much better place if people had more patience.

AND...I'm proud of myself!!!

"It's ok, Sue, you're just building character right now."

These were the words of my climbing partner to me after I'd finished my struggle to reach the belay station of the 3rd pitch of the Green Route (5.7 trad multi pitch) at Seneca Rocks, West Virginia in 2008.

Upon reaching the belay station, I was speechless.  I had many different and strange emotions going through my mind and my heart.  My partner (or rope gun rather) had asked me, "Are you alright?"  As soon as I heard his words, the tears came.  I felt embarrassed.  He immediately smiled and gave me a big hug.  I told him I had no clue why I was crying and that I felt really embarrassed.  I told him it was beautiful up there, and that I could not believe I made it.  It was a hard route, and I was scared.  Even though I was following and cleaning gear, I was really exposed.  It was a bit unnerving.  I also felt high and giddy.  I started laughing while i was crying.  I was excited, and it was all so beautiful up there.  I was so glad that pitch was done, and I wanted to be off of that mountain.  At the same time, I was elated to be up there.

I found a link today from Expand Outdoors, of course.
Strength of Tears

I wanted to share it.  It brought back so many moments I remembered of when I had cried in the outdoors.  It also brought back memories of when I have not cried and had been in similar or rather more unnerving situations.  Why cry in some and not others? 

I tend to cry when I have struggled for something so hard and finally reach my goal.  I have also cried when I was scared...and sometimes when things are just amazing.

Last summer, a friend and I went to the island of Kauai.  I had trained all summer long to hike the Kalalau Trail.  11 miles in and 11 miles out.  No loop.  It is an in and out trail.  22 miles total.  We decided to backpack it though.  We would hike 11 miles in and camp, spend the next day on the famous beach there and then hike 11 miles back.  Anyway, this would be the longest and farthest I'd ever hiked in one day.

The hike was gorgeous needless to say!  On mile 10, I was in a lot of pain.  My knees were killling me.  We had hiked downhill for 4 miles...steep sustained downhill. I have a tracking issue with my knee caps (lateral maltracking of the patella).  It is caused from muscular imbalances in the muscles surrounding the knee joint.  It is more of a condition rather than an injury.

At the end of mile 10, we reached the river.  There were campsites there.  We could go another mile to the beach and camp there.  Both of us were tired, frustrated, and we needed to rest and eat.  We decided to make camp there. It was already approaching 8 pm by the time we filtered our water. 

Before we made camp, I told my partner I needed 10 minutes.  I left him and found a big rock to sit on alone, and I cried.  I could not believe I had just hiked 10 miles of a very strenuous trail.  I couldn't believe I was on such an awesome vacation.  The beauty of Kauai!  And my knees hurt like hell!!!  I was in so much pain!  I never really trained for that much downhill.  My quads were weak too, and I knew nothing about the downhill.  Quads are the primary movers for downhill.  Thank God for Aleve!  Hahahaha

Anyway, I sobbed for about 10 minutes.  It felt really good.  After that, I was fine.  I just needed to get it out and not in front of Paul. I went back to camp and set up my tent and ate dinner with Paul.  He asked if I was ok, and I said yes.  That was it.  He knew what was going on but never brought it up again.

Sometimes a girl just needs a good cry!

On My Own Now!

I've been working out with a trainer this summer and had started her boot camp in July.

She is no longer teaching the 6:30 am class. To my knowledge, there is not a sub for the rest of eternity.  And I cannot be there for the 5 am class.  That is just way too early.  I'm sorry, but I've got to have some limitations!

Besides, I'm already pushing it with the 6:30 am class anyway.  Now that school has started back, it is very difficult with all of that traffic to make it back to my house, shower and get ready for work and be there by 8:30.  I'm late.  I need a 6 am class.

And sometimes, the intensity of boot camp is a bit much for me.  I just don't really feel like I have dry heave in order to get in shape!  And my recovery time has been really sucking lately.  I literally sometimes cannot move the next day!  I have FMS, so I need the recovery.

I am starting my own workout now. Today was my first day.  I refuse to stop.  I'm not giving up, and I won't get lazy again. My own workouts may not be as intense as her boot camps were, but I'm using everything I learned in there.  I'm taking advantage of that knowledge.

This is what I did today:

ran .5 miles on treadmill at speed of 6

30 squats
lunges across the room and then back across (a big room)
25 box jumps
30 squats

.5 miles (6 minutes) on stair climber at highest level for half and lowered to level 8

25 push-ups
25 dips
25 bicep curls with overhead press (10 lbs. free weights)
25 upright rows (5 lbs. free weights)

6 minutes on the stair climber at level 8

30 squats
25 push-ups
30 squats
25 dips

6 minutes on stair climber at level 8

Abs:
50 scissor kicks
50 russian twists
50 crunches with legs straight up in the air
50 knees in and out while sitting on sitbones with hands out behind you on the floor (whatever these are called)

Then I stretched.  This is something I also don't have time to do after the boot camp classes.  I don't really have time.  It sux.  I need to stretch.  I get really stiff easily b/c of my FMS, and I HAVE to stretch!  A lot!  When i can't stretch, and I have to go sit at a desk for 7 hrs after a strenuous workout, it really isn't good for me.

So that was my first workout on m own.  Let's see how it goes.  It takes so long to get back in shape again!  I don't want to lose what I have learned this summer.

Oh yeah, I also topped out a V1 overhanging boulder problem last night in the gym!  :-)

Life is a balancing act

Life would be boring if it were totally balanced.  It should never be 50/50!

It should be more like 48/52 or something like that. (Thank you, Stacey Collins at City Yoga!)

You can't have it perfectly balanced or that means you are just static.  Who wants a static life?

If you have it like 20/80 or 80/20, then you are just totally unstable and out of control...working way too hard.

I'm starting to like the balancing act of life even more now that I got my SUP board!

What are some things in life that seem out of control?  Where are you working too hard?  Where are you not working hard enough?

What SUP?

For those who do not know, SUP = Stand Up Paddle

I've recently discovered this new sport. 

I attended a demo in June with my friend, Heidi. I got to try SUP finally! I absolutely loved it.  Guess what?  I bought my very own SUP board!!!

Here are just a few pics:

I love my board!  I'm having so much fun...a much needed break in this summer heat and to escape the frustration of climbing I have placed on myself.  It's nice to get into something new for a change!  I'm actually getting good at it too.



Action v. Apathy

Fear from John Colver's Blog

This blog post spoke to me today...especially the video.  Wow!

I have anxiety disorder, and all of these thoughts come to me almost every day. 

Anxiety is a type of fear.  I hate it, but it is a part of my chemical make-up.  I have it, but it does not define me though.

I believe that overcoming anxiety is more than just taking meds.  You have to put yourself out there and face the fears!  You can train your mind to think differently.  You are what you think.  I truly believe it.  If you can change the way you think, you can change who you are.

Nike says "Just Do It!"  I say, "You CAN do it, Sue." 

And..."I like who I am when I try." - from a yoga t-shirt meaning it is better to try something v. giving up or never trying at all.

an awesome blog post

Finding Your Tribe (from Expand Outdoors)

This blog post is really worth the read!

Recently, I have been figuring out my own tribe as well.

Boot Camp

Ok, so my awesome personal trainer said I was ready for boot camp.

Yesterday, Thursday 7/7/11, was my first boot camp class!

Warm Up:
run 1/2 mile
50 jumping jacks
100 jumping rope
25 squats
50 jumping jacks
100 jump rope
25 squats

(Yes, this was the warm-up)

The Workout:
run 1/2 mile
25 burpees
25 push-ups
50 (?) lunge jumps (i cheated and did not do all of them...it was hurting my knee caps)
run 1/2 mile
15 of tap knees (tap 1,2,3,4,5) and drop into a push-up (you count the push-up for 15 push-ups)
bear crawl around front of building
25 mountain climbers
run 1/2 mile
(this is where i ended b/c it was 7:30 am = end of class)
25 tuck jumps (could've been more, but i was too slow to get to the last 3 exercises)
an exercise with the sliders...i'm guessing it was the knees to elbows exercise - who knows how many...
i don't remember the last one that was written, but she had the boxes set up in there so my guess would be squats on the box or box jumps???
run 1/2 mile

So I did not finish the last series.  But I survived.  It was really hard.  The class ends at 7:30.  The goal is to complete all of your workout by 7:30.

She writes up a different workout on the board/mirror each time.  It's never the same.

These are the hardest workouts this summer that I have ever done in my life!

Next summer, I should be pretty much kickin' ass!!!

International Handstand Day 2011

International Handstand Day was yesterday...Sunday, June 26, 2011.

Did you do your handstand???

I did mine!!! 

I also did a full backbend in Sunday morning's yoga church class...never been able to do one on my own.  I guess I really rocked my Shakti!  My hip flexors are so tight that I can never really get into bridge pose.  And when I can, my groins hurt for some reason.  Yesterday, I did it with no pain!!!  My knees didn't hurt either!!!

Just fyi, last week, I had a full week of no knee pain at all.  :-)

a funny something i found

I loved this!!!

Hello!

My name is Sue, and I'm getting addicted to tough, long mileage, day hikes!!!

:-)

An inspiring story...I Dare You to Move!

http://www.expandoutdoors.com/blog/late-blooming-athlete-ann-mehls-262-mile-transformation-16142.html

I love this!  I'm a late bloomer as well.  Not for marathons but other things.  (And a marathon is on my bucket list.  I've already power walked one in 2008 as a fundraiser...now I want to run one.)

This blog post just gave me some extra fuel for courage for my 30 mile Art Loeb day hike coming up.  After this past Saturday, on the training hike,  I just didn't think I was going to be able to do 30 miles in a day!  I pushed through a tough 7.5 miles though.  Mentally, I pushed myself...i was in a ton of pain.  My knees still have a ton of work.  (muscular imbalance) I did not think I could go on.  The section we did really hurt.  Mentally, I pushed myself through it...kinda had to in order to get back to the car!!!

I just keep training.  I'm starting early too, at least...in my training.

I'm trying to strengthen my quads for the descents.

My goal is to do this trail in 14 hrs.  However, if it takes 24 hrs., fine!    But it has to be within a day!!!  Ha! (Needless to say, I'm bringing a headlamp!)

I used to feel bad for being a late bloomer at things.  It feels like it has taken me forever just to be in the shape that I am in right now.  I look at others with envy or in awe of what they can do.  I'm inspired.  I look at myself sometimes with embarrasment...for being out of shape.  Then those thoughts subside, and I look at myself and celebrate.  By doing all the things I do, even as a late bloomer, I'm celebrating life!  My life...no one else's.  Stop comparing yourself to others Sue!

I remember my very first climbing trip...it was a day trip to Rumbling Bald in NC in 2007.  I thought that hike into the crag was miserable!!!  I was a weak climber and scared.  The hike out was tough but did not hurt my knees like now though.  (Wish I would have known to condition properly and strength train...I don't care how in shape you think you are to be a weekend warrior...if you don't strength train and condition, you will eventually get injured or you will start hurting from overtraining only one muscle group(s).  Actually, weekend warriors probably need to strength train more so that any other type of outdoor athlete.)  It caught up to me.  But I remember the next day, I couldn't even get up out of bed and my whole body hurt from head to toe.  I was dehydrated, muscle fatigued, tired and exhausted.  (I have FMS and recovery is very important for me.  I have recently learned a lot about the recovery process, and I take it very seriously now.)

Today, I can go on climbing trips where we hike and climb for 3-4 days in row, and I get home late from these trips too and go to work the next day with just slight pain in my knees when I take the stairs down. 

Physical therapy has helped me and so has power walking.  I strength train as well.  I'm more active now than ever before.  Yeah, it still hurts, but at least I am moving!  I want to be fit for life, as I call it.  The greastest part too is that I'm totally living life to its fullest by getting fit for life!  :-)

I dare you to move!!!

There's always room to grow...

Think of the one area of life that brings you the most discomfort, Sue, and that's where you're ripe for growth.
Never fails,


The Universe